What's Happening?
A recent study published in the Journal of Science in Sport and Exercise has explored the effectiveness of training to muscle failure versus stopping short of failure. The research involved 31 experienced lifters over a 10-week period, comparing two groups: one that trained to one rep in reserve and another that gradually approached failure. Both groups showed significant improvements in strength and muscle size, with squat and bench press maxes increasing by 7-10% and thigh muscle size by approximately 6%. The study found that training close to failure, rather than to absolute failure, can yield similar muscle growth and strength gains with less perceived effort.
Why It's Important?
The findings of this study are significant for fitness enthusiasts and professionals as they suggest that pushing every set to failure is not necessary for muscle growth. This approach can reduce fatigue and potentially prevent overtraining, making it a sustainable training method. The study also highlights the importance of using reps in reserve as a tool for auto-regulating effort, which can help lifters accurately gauge their training intensity. This could lead to more efficient workout routines and better long-term adherence to fitness programs.
